Buy in:
3 x 8 Strict Pull-ups
Strength:
First, take 15 Minutes to find your working 1RM Clean and Jerk.
Next, take 2 minutes to rest and reload the barbell to 80% of your new 1RM Clean and Jerk and perform 1 rep on the minute for 15 minutes.
Record 1RM and weight used for the EMOM.
Community Notes:
This Saturday is our CFKoP Birthday Celebration Party...please bring a friend for FREE to check out our gym and community...and there will be cake!
Community Notes:
This Saturday is our CFKoP Birthday Celebration Party...please bring a friend for FREE to check out our gym and community...and there will be cake!
Quote:
"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
- Bruce Lee
6 comments:
Marisa
6am:
Kevin b. Banded pu/ 115
Mike si. Rx /245
Theresa l. Banded/85
Balmer Rx/225
Justin d. Banded/ 125
Ellie h. Banded/ 110
Nick c. Rx/ 175
King Rx-/ 175 (<--- you still owe us 7 burpees!) :P
7am:
Pete w. Rx/185
Laura a. Rx 5/ 125
Jill A 141, 112
Shane 200,180
Scott 165,135
Jason I 195,165
Marcia form, 45
Linette form, 25
Karla form, 25
Mary form, 55
Manisha 85, 70
Bekah 105PR, 85
Josh 250, 200
Kara form, 63
Chris T 83, 53
Granny 115, 95
Sarah W 85, 65
Jill H 105, 85
Express
Karen 93,83 (4 last round)
Briana 125 PR, 105 (6 last round)
Mark C 210 PR, 175 (3 last round)
Dana 105,85 (7 last round)
Jonathan 165, 135 (6 last round)
Rob 160, 135 (4 last round)
Pam 125, 103 (5 last round)
Mike I 95, 85 (4 last round)
Masters
Terry 43, 38
Barb 43, 43
630:
Lindsey 90/70
Amanda 90/70
Michelle 130/105
Alex 88/60
Mr. Intensity 170/140
Matt 225/180
Keith 275/225
Anne B. 85#, 65#
Fayth 105#, 85#
Julia B 75# (pr), 55#
Dave 225# (pr), 180#
Brian T 145#, 115#
4:30
Jonathan P 225/185
Justin R 225/185
5:30
MIke T 235, 190
Josh P 195, 155
Alona 115, 95
Jenna 120(clean), 100(clean)
Giulz 145PR!, 115
Rob 155, 135
Cline 165, 135
Erik 165, 125
Ben 175,140
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